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Arnold X Push Pull
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Arnold X Push Pull routine by KingRoyal2 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Push
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 6,8,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 8,10,10,10 Reps
Machine Fly
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 14 Reps
Tue
Pull
Est. 0 min
10 exercises
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Cabel hintere schulter
3 Sets x 14 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
4 Sets x 6,8,8,8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 14 Reps
Wed
Leg/shoulders
Est. 0 min
11 exercises
Barbell 1/2 Squat
3 Sets x 8,10,10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 6,8,8,8 Reps
Cable Front Raise
4 Sets x 12 Reps
Cabel hintere schulter
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Thu
Chest/Back
Est. 0 min
11 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 6,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6,8,8,8 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 6,8,8,8 Reps
Leverage Incline Chest Press
4 Sets x 6,8,8,8 Reps
Leverage Decline Chest Press
4 Sets x 6,8,8,8 Reps
Machine Fly
3 Sets x 15 Reps
Machine Assisted Dip
2 Sets x 20 Reps
Fri
Arms/Shoulders
Est. 0 min
9 exercises
Leverage Shoulder Press
4 Sets x 6,8,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 6,8,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 6,8,8,8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
